January / February 2007 Issue

Winter Workouts

Get Moving Workouts
Check out these favorite "winter workouts" from warm- and cold-climate USMS swimmers. See related article in USMS SWIMMER, January/February 2007.

WINTER WORKOUT 1
by Jill Gellatly
Woodlands Masters, The Woodlands, Texas

Warm-up

300 swim - 300 kick/drill/swim IM order by 75s

Main Set

  • 800 free - Negative split
  • 2x400s - Pull; 30 second rest
  • 4x200s - Descend 1-4; interval that gives you 15-20 second rest
  • 8x100s - Odd IM/ even choice; interval that gives you 10-15 second rest

4x75s kick- 50 build, 25 sprint

200 cool down

Total: 4,300 yards

WINTER WORKOUT 2
by Paula Smith
Anchorage Masters, Anchorage, Alaska

Warm-up (700 yards)

  • 300 swim
  • 200 kick
  • 200 pull

Set 1 (800 yards)
8 x through

  • 1x50 kick 1:20
  • 1x50 drill 1:10

Set 2 (1,500 yards)
6 x through - variations: All free; first 4 IMO, last 2 choice; alternate stroke/free by repetition. Build intensity with distance: 25 is EZ; 100 is fast (interval should be "just make it" to 5 seconds rest)

  • 1x25 EZ 0:55 (stroke) 0:45 (free)
  • 1x50 mod 1:15 (stroke) 1:05 (free)
  • 1x75 increase intensity 1:25 (stroke) 1:15 (free)
  • 1x100 fast 1:35 (stroke) 1:25 (free)

Cool down (500 yards)

  • Breath control - Start with < 20 breaths/100 and drop at least 2 breaths per 100
  • 5x100 free 2:15

WINTER WORKOUT 3
by Vince Herring
Rochester Orcas, Rochester, Minn.

  • 50x100, 15-30 seconds rest. Hold best average, or swim by pulse (if 110 bpm, swim faster; if 130 bpm, go slower. Sometimes I see how fast I can go with pulse low.)
  • 50x100 15-30 seconds rest; easy, medium, hard by 100
  • 10 to 20 x100 easy, but try to hold each 100 as close as possible to the same time.
  • 10x100 descend (each 100 faster than the one before)
  • 3000-5000 straight, but swim easy/hard by 50s, 100s or 200s. I like to do ladders. For example: 25, 50, 75, 100, 125, 150, 175, 200, 225, 250, 250, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25-this equals 3,000 yards or meters. I usually do this one on 3 breaths between each repeat.

Here's another favorite set:

  • 10x100 easy
  • 10x100 at 1000 pace
  • 10x100; descend 1-5 and again 6-10 or descend by 2s
  • 10x100 best average

I rest 1 to 2 minutes between each set of 10 and increase the rest per 100 by 5 seconds for each set. A lot of times I swim a straight 1000 for a warm-up, with the last 200 hard. I use that time for the 200 to set up my goal times for my workout that day.

WINTER WORKOUT 4
by Janet Renner
Maui Masters, Maui, Hawaii

  • Warm-up - 400 swim
  • Kick/swim 4x150 - 100 kick, 50 swim on rest 15
  • Pull or swim 500 on CI + 20
  • Swim 3x100 on cruise interval (CI) + 20 descend
  • Pull or swim 400 on CI + 15
  • Swim 3x100 on CI + 15 hold pace from last fastest descend above
  • Pull or swim 300 on CI + 10
  • Swim 3x100 on CI + 10 descend
  • Pull or swim 200 on CI + 5
  • Swim 4x100 on CI + 5 hold 200 pace or faster
  • Warm-down - 200 reverse order IM - 25 drill, 25 swim

WINTER WORKOUT 5
by Joanne Wainwright
Alaska Masters, Anchorage, Alaska

  • 4x100 @ 1:30 (or similar interval, with approximately 10 seconds recovery)
  • 4x25 @ :25 or :30
  • 3x100 @ 1:30
  • 8x25 @ 1:30
  • 2x100 @ 1:30
  • 12x25 @ 1:30
  • 1x100 @ AFAP (still 1:30)
  • 16x 25 @ 1:30
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